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Spread vs. Yolk — In-Depth Nutrition Comparison

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How are spread and yolk different?

  • Yolk is higher than spread in choline, selenium, vitamin B5, phosphorus, folate, vitamin B12, vitamin D, and vitamin B2.
  • Yolk covers your daily need for cholesterol, 349% more than spread.
  • Spread contains 21 times more sodium than yolk. Spread contains 1013mg of sodium, while yolk contains 48mg.

Sandwich spread, pork, beef and Egg, yolk, raw, fresh types were used in this article.

Infographic

Spread vs Yolk infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spread
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Yolk
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +60%
Contains more CopperCopper +68.8%
Contains more CalciumCalcium +975%
Contains more IronIron +245.6%
Contains more ZincZinc +125.5%
Contains more PhosphorusPhosphorus +561%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +111.5%
Contains more SeleniumSelenium +477.3%
~equal in Potassium ~109mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spread
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Yolk
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin B3Vitamin B3 +7108.3%
Contains more Vitamin KVitamin K +128.6%
Contains more Vitamin AVitamin A +1365.4%
Contains more Vitamin EVitamin E +48.3%
Contains more Vitamin DVitamin D +800%
Contains more Vitamin B2Vitamin B2 +294%
Contains more Vitamin B5Vitamin B5 +595.3%
Contains more Vitamin B6Vitamin B6 +191.7%
Contains more Vitamin B12Vitamin B12 +74.1%
Contains more FolateFolate +7200%
Contains more CholineCholine +1216.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.176mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Yolk
2
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more CarbsCarbs +232.6%
Contains more WaterWater +15.2%
Contains more OtherOther +63.5%
Contains more ProteinProtein +107%
Contains more FatsFats +53.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
1
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -37.4%
Contains more Mono. FatMonounsaturated fat +54.8%
Contains more Poly. FatPolyunsaturated fat +63.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spread Yolk
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spread Yolk DV% diff.
Cholesterol 38mg 1085mg 349%
Choline 62.3mg 820.2mg 138%
Selenium 9.7µg 56µg 84%
Vitamin B5 0.43mg 2.99mg 51%
Phosphorus 59mg 390mg 47%
Sodium 1013mg 48mg 42%
Vitamin A 26µg 381µg 39%
Folate 2µg 146µg 36%
Vitamin B12 1.12µg 1.95µg 35%
Vitamin B2 0.134mg 0.528mg 30%
Vitamin D 22IU 218IU 25%
Iron 0.79mg 2.73mg 24%
Vitamin D 0.6µg 5.4µg 24%
Vitamin B6 0.12mg 0.35mg 18%
Saturated fat 5.977g 9.551g 16%
Protein 7.66g 15.86g 16%
Fats 17.34g 26.54g 14%
Calcium 12mg 129mg 12%
Zinc 1.02mg 2.3mg 12%
Vitamin B3 1.73mg 0.024mg 11%
Polyunsaturated fat 2.565g 4.204g 11%
Monounsaturated fat 7.584g 11.738g 10%
Copper 0.13mg 0.077mg 6%
Vitamin E 1.74mg 2.58mg 6%
Calories 235kcal 322kcal 4%
Carbs 11.94g 3.59g 3%
Manganese 0.026mg 0.055mg 1%
Fiber 0.2g 0g 1%
Vitamin K 1.6µg 0.7µg 1%
Magnesium 8mg 5mg 1%
Net carbs 11.74g 3.59g N/A
Potassium 110mg 109mg 0%
Sugar 0g 0.56g N/A
Vitamin B1 0.172mg 0.176mg 0%
Tryptophan 0.082mg 0.177mg 0%
Threonine 0.334mg 0.687mg 0%
Isoleucine 0.334mg 0.866mg 0%
Leucine 0.6mg 1.399mg 0%
Lysine 0.663mg 1.217mg 0%
Methionine 0.196mg 0.378mg 0%
Phenylalanine 0.301mg 0.681mg 0%
Valine 0.356mg 0.949mg 0%
Histidine 0.279mg 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.114g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spread Yolk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Spread
114%
Yolk
Minerals Daily Need Coverage Score
33%
Spread
73%
Yolk

Comparison summary

Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 965mg)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Spread
Spread is lower in Cholesterol (difference - 1047mg)
Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated fat?
Spread
Spread is lower in Saturated fat (difference - 3.574g)
Which food is cheaper?
Spread
Spread is cheaper (difference - $1)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/nutrients
  2. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.